The keto diet has grown in popularity in recent years and has become an eating plan favored by people of all ages. However, this nutritional roadmap could have particularly important health benefits for those over 50.
Overview of the keto diet
Scientifically classified as a ketogenic diet, this eating plan emphasizes reduced consumption of carbohydrate-containing foods and increased intake of fats. The reduced intake of carbohydrates is intended to eventually put the participating dieters’ bodies into a biological and metabolic process known as ketosis.
Once in ketosis, medical researchers believe the body becomes particularly efficient at burning fat and converting these substances into energy. Additionally, it is believed that during this process the body converts fat into chemicals categorized as ketones, which are also thought to provide important sources of energy.
[An accelerator of this is an intermittent fasting method where the restricting of carbs causes your body to access the next available energy source or ketones that are derived from stored fat. In this absence of glucose, fat is now burned by the body for energy.]
There are a number of other specific ketogenic diets, including:
Targeted (TKD)
Those participating in this version gradually add small amounts of carbohydrates to their diet.
Cyclic (CKD)
Those who stick to this eating plan eat carbohydrates regularly, say every few days or weeks.
protein rich
High-protein diet observers consume larger amounts of protein as part of their diet plans.
Standard (SKD)
Typically, this most commonly practiced version of food intake reduced carbohydrate concentrations (perhaps as little as five percent of total food intake) along with high-protein foods and high amounts of fat products (up to 75 percent of all dietary needs in some cases).
For the most part, the average dieter or someone new to the keto diet will partake in the standard or high-protein version. The cyclic and targeted variations are typically performed by professional athletes or those with very specific nutritional needs.
Recommended foods
Followers of the keto diet are encouraged to consume foods such as meat, oily fish, dairy products such as cheese, milk, butter and cream, eggs, low-carbohydrate products, condiments such as salt, pepper and a variety of other spices, various needs and seeds and Oils like olive and coconut. On the other hand, certain foods should be avoided or severely restricted. These include beans and legumes, many fruits, edibles high in sugar, alcohol, and grain products.
Benefits of the keto diet for people over 50
Keto diet adherents, particularly those aged 50 and older, are said to enjoy numerous potential health benefits, including:
Increased physical and mental energy
As people age, energy levels can decrease for a variety of biological and environmental reasons. Keto dieters often experience a boost in strength and vitality. One reason is that the body burns excess fat, which in turn is converted into energy. In addition, the systemic synthesis of ketones has a tendency to increase brain power and stimulate cognitive functions such as concentration and memory.
Improved sleep
People tend to sleep less as they get older. Keto dieters often benefit more from exercise programs and tire more easily. This event could trigger longer and more fruitful dormant periods.
metabolism
Older people often experience slower metabolism than when they were young. Long-time keto dieters experience greater regulation of blood sugar, which can increase their metabolic rate.
weight loss
Faster and more efficient fat metabolism helps the body eliminate accumulated body fat that could speed up shedding excess pounds. Additionally, followers are also believed to experience decreased appetite, which could result in decreased calorie intake.
Maintaining weight is important, especially as adults age, when they need fewer calories per day than if they were even living into their 20s or 30s. Still, it’s important for older adults to get nutrient-dense foods from this diet.
Because aging adults often lose muscle and strength, a high-protein ketogenic diet may be recommended by a nutritionist.
Protection against certain diseases
Keto dieters over 50 could reduce their risk of diseases like diabetes, mental disorders like Alzheimer’s, various cardiovascular diseases, various types of cancer, Parkinson’s disease, non-alcoholic fatty liver disease (NAFLD) and multiple sclerosis.
aging
Aging is considered by some to be the most important risk factor for human illness or disease. Therefore, reducing aging is the logical step in minimizing these disease risk factors.
Good news emerging from the previously presented technical description of the ketosis process shows the increased energy of youth as a result and due to the use of fat as an energy source the body can go through a process where it can misinterpret signs the mTOR signal is becoming suppressed and a lack of glucose is evident, reporting that aging can be slowed down.
In general, several studies over the years have found that calorie restriction can help slow aging and even increase lifespan. With the ketogenic diet, it is possible to act on anti-aging without reducing calories. An intermittent fasting method used with the keto diet may also impact vascular aging.
When a person is intermittently fasting or on the keto diet, BHB, or beta-hydroxybutyrate, is produced, which is believed to produce anti-aging effects.
To be fair, as reported in the May 2017 US National Library of Medicine National Institutes of Health article “Effects of Ketogenic Diets on Cardiovascular Risk Factors”; The ketogenic diet, which is very low in carbohydrates and usually high in fats and/or proteins, is used effectively for weight loss during the management of obesity and cardiovascular disease. However, a key note in the article was that “Results regarding the effects of such diets on cardiovascular risk factors are controversial” and “Moreover, these diets are not entirely safe and may be associated with some adverse events.”
It is safe to say that more is needed than researching this diet, its benefits, benefits and side effects, especially in aging adults, through the internet and magazines alone. Those in particular should consult their or their doctor about specific concerns.
Thanks to Leon Edward
